There is no strict definition of live food. It refers to the consumption of natural, raw products, emphasizing foods from the plant kingdom.
This type of diet excludes processing methods such as sugar refining or cereal refinement, coffee roasting, as well as pasteurization of cream or fruit juice.
The main foods that are part of the live diet are fruits, vegetables, algae, seeds, nuts, and fermented foods.
Live food is often contrasted with ultra-processed products and junk food that provide “empty calories” to the body because these products have very low nutritional quality (vitamins, minerals, etc.).
Here are the foods to include on your plate to get started or continue consuming live foods. Continue reading after the list to learn more about this type of diet.
1. Fresh Fruits and Vegetables
The focus is on fresh, seasonal, and organic fruits and vegetables. We alternate the colors of vegetables on the plate to vary the intake of micronutrients.
For example, spinach is rich in vitamin K and iron. Carrots are rich in vitamin A and C. In summer, one can consume red berries rich in antioxidants.
How to consume them: consume them as quickly as possible after harvesting or buying to benefit from their virtues. A juicer preserves their vitamins and minerals to the maximum. Gentle cooking at low temperatures such as steaming is preferred. Dried fruits such as dates or apricots are also an option.
2. Seeds and Nuts
There is a wide variety of seeds and nuts!
- Chia seeds are high in fiber.
- Flax seeds are rich in essential fatty acids, just like hemp seeds.
- Brazil nuts are concentrated in selenium.
- Hazelnuts are a source of fiber and vitamin E.
How to consume them: sunflower seeds, sesame, pine nuts, walnuts, almonds, and pistachios can be included in many dishes! Pistachios pair well with red fruits like strawberries. Pumpkin and sunflower seeds easily sprinkle over salads.
3. Algae
There are no less than 800 varieties of algae in France! They have undeniable nutritional benefits. They have interesting levels of vitamins, minerals, and fibers.
Wakame is very rich in protein. Nori is also rich in plant proteins and well fortified with vitamin B12.
How to consume them: rehydrate dried algae in water and season them to eat in salads. Soak fresh algae in water to desalinate before preparing. You can start with a small amount to get used to their iodized flavor.
4. Sprouted Seeds
It is possible to sprout cereal seeds like wheat or barley as well as plants like alfalfa, or nuts.
Just as fresh as they are crunchy, they are filled with vitamins and minerals.
How to consume them: add them to a salad, a warm or cold vegetable soup, or in a sandwich. You can even sprout them yourself by following some precautions. Otherwise, buy them in most organic stores.
5. Lacto-fermented Foods
Lacto-fermentation is a very old way of consuming foods. It boosts the nutritional quality of foods by increasing the number of lactic bacteria in foods.
By consuming them, you ingest probiotics, the beneficial bacteria for our gut flora.
Listen to our podcast | The secrets of fermentation
How to consume them: Sauerkraut is the quintessential lacto-fermented vegetable. But you can also lacto-ferment carrots or cucumbers, for example. Kefir of milk or fruit is a fermented drink that boosts the gut microbiome. Rejuvelac is a fermented beverage made from sprouted seeds.
Lire aussi l Notre guide d’achat de probiotiques
Live food, what are its advantages and disadvantages?
Live food should be incorporated as part of a diverse and varied diet.
This is not about consuming only raw foods (raw foodism). This type of diet can lead to deficiencies and food poisoning.
On the PNNS website (National Nutrition Health Program) you can find nutrition recommendations.
The consumption of fruits and vegetables is encouraged, both raw and cooked. But legumes are also praised for their fiber content, as are whole grains.
Raw fruits and vegetables generally contain more vitamins, minerals, and trace elements than their cooked counterparts.
For example, the amount of vitamin C is less important in raw broccoli than in cooked broccoli, as highlighted by this study.
However, there are exceptions. This study showed that the amount of lycopene (an antioxidant compound) is higher in heat-treated tomatoes than in raw ones.
Cooking plays a sanitizing role as it eliminates bacteria from food.
Finally, we are not all equal in terms of digesting raw fruits and vegetables, and cooking them can help to make their fibers easier to digest.
Limiting the consumption of ultra-processed products with low nutritional value is one of the advantages of favoring live food.
Another recommendation, reduce the consumption of white sugar and opt for alternatives like honey.
For oils, consider organic oils, first cold-pressed.
In conclusion, pay attention to balancing your diet to avoid deficiencies and meet public health recommendations. Adopt a diversified diet by including “live foods” on your plate.
